1. Dynamic Warm-up
A1. Mountain Climber Hip Flexor Stretch with Reach x 4 (each side)
A2. Push-up x 8
A3. Elbow Plank T-Rotation x 4 (each side)
A4. Single Leg RDL x 8 (each side)
2. Circuit 1
Three rounds of,
A1. DB Swing Lunge x 8 (each side)
A2. Single Arm Cable Row w/ twist x 12 (each side)
A3. Plyometric Push-up x 6
rest 75s between rounds
3. Circuit 2
Three rounds of,
A1. Russian KB Swing x 12
A2. DB Military Press x 8
A3. Paloff Press x 30s (each side)
rest 75s between rounds
4. Finisher
Squat/ Push-up Ladder
1-10
Air Squat
Push-up
Warm-Up: Three sets of,
Blackburns (Y-W-T-I) x 15s each
A.) Strict Press (5-3-1) (Wendler Week 3)
Set 1: 75% x 5
Set 2: 85% x 3
Set 3: 95% x 1+
-Warm up in sets of 5 until 1st working set, you should reach your 1st working set after 3-4 sets
-Percentages based off of 90% of your 1RM (ex. if your max is 185#, your percentages will be based off of 90% of 185# (165#).
-When you see 1+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout.
B.) Four sets of,
DB Single Arm Alternating Bench Press x 8 (each)
Chin-up (Bodyweight) x 8
-Rest 60 seconds
C.) Three sets of,
Weighted Dip x 8
DB Single Arm Row x 8
D.) Giant Set:
Toes 2 bar x 15
Cross Body Mountain Climber x 40 (total)
Paloff Press x 10 (each side)
-Rest 60 Seconds
A.) Trap Bar Deadlift (5RM)
- Gradually RAMP up in sets of 5.
- You should reach your top end set (5RM) in 7-8 total sets.
- Ex. 155x5, 185x5, 205x5, 225x5, 245x5, 265x5, 285x5, 295x5
- NO GRINDING REPS.
B1.) Bulgarian Split Squat 3 x 8 (rest 30 seconds)
B2.) Paloff Press Iso Hold x 30 seconds *each side* (rest 60 seconds)
C1.) Cable Pull Throughs 3 x 10 (rest 30 seconds)
C2.) Barbell Rollouts 3 x 8 (rest 60 seconds)
-YES, the cable pull through's might get you some looks in the gym, but this is simple one of the best posterior chain exercises out there.
- If you do not have a cable machine, sub in heavy russian kettlebell swings.
D.) 2000m Row @ 70-75%
